6 Ways to Help Keep Your Bones Strong

Did you know that all of our bones, pound for pound, are 4 times stronger than concrete, and inch for inch stronger than steel? Reaching peak bone density around the age of 30, our bone strength may start to decline as we move into middle age. But keeping our bones strong and healthy is important no matter how old we are.

In the United States alone, it is estimated that approximately 8 million women and 2 million men currently suffer from osteoporosis, a disease where bones can become brittle, weak and brittle and are at increased risk of breaks and fractures. What’s even more concerning is that another 34 million Americans currently have low bone density, which has only been a stepping stone since the onset of osteoporosis. While a drop in bone-protective estrogen during menopause in women may contribute to bone loss earlier in life, by age 65, men lose bone mass at around the age of 65. same pace. (1)

Some of the factors that can contribute to low bone density include smoking, alcohol consumption, lack of exercise, aging, certain illnesses, and the use of certain medications such as corticosteroids. (2) But, one of the most critical factors in keeping our bones dense and healthy throughout our lives is a balanced, nutrient-dense diet.

Here are some of the most important nutrients to help maintain optimal bone health:

1. Calcium

One of the most important nutrients for keeping bones strong and healthy is calcium. When our bone tissue grows, it is built from a framework of collagen proteins. This gives the bones a bit of flexibility, but is then filled with calcium crystals and other supporting minerals to harden the bones for ultimate strength and support. In fact, about 99% of all the calcium in our body is stored in the bones. (3)

Milk and calcium-rich dairy products like yogurt are often considered essential for building strong, healthy bones. Although they are a good source of calcium, plant-based foods like leafy greens (like kale), edamame, tofu, broccoli, almonds, kidney beans and even sardines and salmon with bones can also help you get your daily calcium intake. Calcium is so important for bone health that it is often added to foods like fortified cereals and orange juice.

2. Magnesium

As 4th most abundant mineral in our body, with around 60% stored in our bones, magnesium is a essential nutrient for bone building that most of us don’t get enough of. Magnesium is not only vital for the health and strength of our bones, but it is also important for regulating calcium. Studies have shown that adults who consume more magnesium through food and supplements have better and healthier bone mass density overall (4).

Not only is magnesium necessary for strong bones, it is also involved in over 300 chemical reactions in the body, including protein synthesis, regulation of blood sugar and blood pressure, maintenance of heart function, muscle and nerve, and a long list of other benefits.

As beneficial as magnesium is, it is believed that around 80% of the population suffers from a deficiency, even when we eat a healthy diet. Common signs of magnesium deficiency are things like muscle twitching, sore muscles, headaches, and anxiety. LLifestyle factors like stress, illness, exposure to environmental pollution, consumption of coffee, soda, and alcohol, or even excessive sugar consumption can all reduce absorption and even deplete the body’s magnesium and calcium.

Foods rich in magnesium that help maintain bone density include leafy greens, nuts, seeds, dark chocolate, avocados, beans, and avocados. Magnesium supplementation is always recommended as it can be difficult to get all the magnesium you need from one diet.

Vitamin D3. Vitamin D

Vitamin D, known as the sunshine vitamin, is not only an important nutrient for immune health, but it is also necessary for the body to absorb calcium. (5) This means that if you lack vitamin D, calcium will not be able to reach your bones where it is needed. Vitamin D is found in eggs, fortified foods, and some mushrooms, but it’s extremely difficult to get everything you need from food. The most effective way to get vitamin D is exposure to the sun. It turned out that noon was the most effective time to get the most vitamin D, with the least risk. About 20 minutes is enough. (6)

Supplementing with vitamin D is the best way to maintain your vitamin D levels throughout the year, as food sources may not provide enough. This is especially true if you live in a cold climate, spend a lot of time indoors, or have darker skin tone, which can make vitamin D absorption more difficult. If you are not sure whether your vitamin D levels are healthy, a simple blood test at your next doctor’s appointment is recommended.

4. Boron

Even though boron is a mineral that we only need in trace amounts, it still plays an important role in growing and maintaining strong, healthy bones. Boron supports bone regeneration and mineralization at the cellular level, but it also has an important relationship with calcium, magnesium, and vitamin D. Boron helps the body retain these nutrients by preventing their loss through urination.

What’s also amazing is that boron has been shown in studies to help increase circulating vitamin D3 levels by increasing its bioavailability and reducing the time it takes for it to break down. , also known as the half-life. (7)

While science is still unraveling the role of boron in the body, there is currently no recommended daily allowance for boron. It is believed that 1 to 3 milligrams per day is sufficient. Boron is found naturally in foods like fruits and vegetables like leafy greens, nuts, dried beans, milk, and even coffee.

5. Vitamin K2

Fat soluble vitamin K is also important for keeping bones strong. While one form, known as vitamin K1, activates enzymatic proteins responsible for blood clotting, vitamin K2 activates a protein called osteocalcin which is important in building bone. Osteocalcin also ensures that calcium is directed to our bones and not to the walls of our arteries or our heart, where it can form plaque that can eventually lead to heart disease. (8)

While K1 can be found in leafy greens like kale and spinach, vitamin K2 is found in much smaller amounts in aged cheeses, dairy products, and meats. One of the most naturally rich food sources in vitamin K2 is natto. A popular breakfast food in Japan, natto is made by ferment soybeans with a bacteria called Bacillus subtilis. With a flavor that is difficult to describe which can vary, the natto has an unusual sticky and stringy texture and a pungent taste that can be salty, cheesy and nutty. If you’re not ready to incorporate natto into your diet, you can supplement with K2 to make sure your bones stay healthy and dense.

6. Silica

Silica, one of the most abundant minerals in the earth’s crust, is another of the most important minerals for bone health.

In fact, early studies found that silicon works to draw calcium into bones and that it is twenty-five times more concentrated in newly formed or regenerating bones. And bones with a higher silica concentration have been found to be stronger and more resistant to breaking. In premenopausal men and women, higher intakes of silicon have been associated with increased bone mineral density and lower rates of hip fractures. (9)

It is best to obtain silica from plant sources as a common food; the supplement additive, silicon dioxide (SiO2) is not well absorbed. You can get silica from foods like grains, grains, bananas, lentils, and vegetables like green beans. But one of the richest, herbal, soluble sources of silica is horsetail with herbs. A close relative of the fern found in parts of Europe, Asia, North America, the Middle East, horsetail has been used medicinally dating back to ancient Romans and Greeks. Not only is the herbal silica in horsetail great for strong bones, it is also beneficial for strong, healthy hair, nails, and skin. (ten)

When to try a bone support supplement

Staying active by exercising, getting plenty of sun, and eating a healthy diet with lots of protein and mineral-rich foods are the cornerstones of maintaining healthy bones throughout your life. But, even though we’re technically doing everything right, it can be hard to tell if we’re really getting all the nutrients our bones need. As we age, it can be more difficult for our bodies to keep our bones strong, but weak bones don’t have to be a part of normal aging. That’s why take a balance, bone support supplement daily can be an effective way to keep them healthy. This way you can keep moving, without breaking and without pain.

Unfortunately, many targeted bone supplements often come in the form of large, chalky, hard-to-swallow pills with ingredients that can be difficult to absorb. This is why we love Flora Health Bone Health + ™ liquid formula for daily bone support. Made from naturally sourced, plant-based, food ingredients including vitamin K2 from natto and silica from horsetail, this natural formula features a 2.5: 1 ratio of calcium and magnesium in a form that your body can easily absorb.

Vegan and gluten-free, Bone Health + ™ also:

  • Includes helper nutrients calcium, vitamin D3 and vitamin K2 (from natto) which work synergistically to keep bones healthy
  • Offers beneficial trace elements like boron in a concentrate of ocean minerals for optimal bone strength
  • Uses silica-rich horsetail grass for easy absorption
  • Can be taken straight or mixed in water, tea or smoothies

Not only is it made from plant and natural ingredients, this liquid bone formula is actually delicious! Tangy, sweet and made from pear and orange juice concentrate, Bone health + is so good you’ll look forward to taking it every day. And your bones will thank you!

Whatever your age or lifestyle, help support your bone health with a natural herbal daily supplement like Bone health + is a great way to give your bones the building blocks they need to stay healthy. With nutrients from foods that are easy to absorb, you know your bones will be getting the nutrients they need to keep you moving.

Visit FloraHealth.com now to know more about Bone health + or click here to order.

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